Wednesday

30
Nov

Wednesday

Announcements

Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

15 Slam Balls (30/20)|(20/10)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/47.5)|(52.5/35)

KG SB: (15/10)|(10/5)